Believe it or not, spring is nearly here! And that means some folks are starting to think about shedding extra pounds. NBC’s "Today Show" Nutrition expert Joy Bauer has untapped the secret to eating your favorite
indulgences without packing on the weight. She shared a few of her recipes from
her new book, “From Junk Food to Joy Food,” on Access Hollywood Live.

Buffalo Cauliflower Wings

(makes 4 servings)

80 calories per serving

Ingredients

½ cup flour

1 tsp. garlic powder

1 head cauliflower, chopped

½ cup hot sauce

1 tsp. butter

Preheat oven to 450 degrees. Coat baking sheet with nonstick
spray.

In mixing bowl, combine flour, garlic powder, and ½ cup
water. Whisk until smooth. Toss in the cauliflower pieces. Place cauliflower
pieces in a single layer on the prepared baking sheet and roast for 20 minutes,
turning the pieces halfway through.

A few minutes before cauliflower done, pour the hot sauce
and butter into skillet and melt over medium-high heat. When cauliflower is
done, toss into the skillet with hot sauce mixture, stirring to coat
thoroughly.

Place cauliflower back on the baking sheet in single and
roast for an additional 25 minutes until becomes crispy

Blue Cheese Dipping Sauce

(makes 6 servings)

35 calories per serving

Ingredients

6 oz. nonfat plain Greek yogurt

½ cup blue cheese, crumbled

¼ tsp. garlic powder

¼ tsp. onion powder

Ground pepper to taste

Combine all the ingredients in a bowl until smooth.

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Shepherd’s Pie

(serves 9)

174 calories per serving

MA SH E D C AU L I F LOWE R T OP P ING

2 heads cauliflower, cut into medium florets

(about 6 cups)

4 cloves garlic, peeled, or 1 teaspoon garlic powder

¼ cup light or reduced-fat cream cheese

1 teaspoon kosher salt or coarse sea salt

½ teaspoon ground black pepper

¼ cup shredded reduced-fat sharp cheddar_cheese

ME AT F I L L ING

1 onion, finely chopped

2 carrots, finely chopped

2 ribs celery, finely chopped

½ pound button mushrooms, quartered or halved

2 cloves garlic, minced, or ½ teaspoon

Garlic powder

1 teaspoon kosher salt or coarse sea salt

½ teaspoon ground black pepper

1 pound ground turkey breast

(at least 90 percent lean)

2 teaspoons chopped rosemary leaves or

¾_teaspoon dried rosemary

½ teaspoon chopped thyme leaves or

½_teaspoon dried thyme

2 teaspoons tomato paste

1 teaspoon Worcestershire sauce

2 tablespoons flour

1 cup low-sodium chicken broth

1 cup fresh, frozen, or canned corn kernels

1¼ cups fresh, frozen, or canned peas

To make the mashed cauliflower, steam in a large covered pot
with minimal water until it’s fork-tender. Drain, and return it to pot over
medium-low heat. Mash the cauliflower with fork or masher.

Add the garlic, cream cheese, salt and pepper and continue
stirring until everything is blended.

To make the meat filling, coat an extra-large skillet with
nonstick spray and warm over medium heat. Add the onion, carrots, celery,
mushrooms, and garlic to the pan, season with the salt and pepper, and cook
until the onions are translucent and the vegetables are soft, 10 to 15 minutes.

Add the turkey to pan with the vegetables and cook for about
5 minutes over medium-high heat, breaking up the turkey. Add rosemary,
thyme, tomato paste, and Worcestershire sauce, and cook, stirring until the
tomato pasete dissolves.

Add the flour and stir until you can no longer see it. Add
the chicken broth and cook, stirring until thickens. Add the corn and peas and
stir to combine.

Preheat oven to 350 degrees. Pour filling into 9 x 13 inch
baking dish, spreading into an even layer. Top the filling with the mashed
cauliflower, spreading into an even layer. Sprinkle cheddar cheese on top, and
bake for 20 minutes.